Have you ever been caught in the rain without an umbrella?  I’m sure the answer is a definite yes!  Well when it comes to recovering after c section, you never want to be caught without a pillow handy. Why? Because you’ll need it to protect your abs and your incision from internal pressure. Pressure that pushes your abdomen outward when you: Cough Laugh Sneeze Blow your nose and more This outward pressure from natural bodily functions can really put a strain on your abs and your incision and lead to pain. I’m going into depth how to use a pillow to protect your abs and your incisio ..read more

Today I’m changing it up, and challenging my and your core workout routine with this 7 minute Isometric Abdominal Workout. We’re holding each ab exercise for 20 seconds, resting for 10 before moving onto the next exercise. It’s gunna burn. But it’s gunna get you out of your comfort zone! **Please note that this is an advanced and challenging workout and isn’t meant for everyone. Do not push through this workout if you feel pain or if your body is still healing from DR, POP or UI. See below for tips: -If you’re still healing your diastasis recti and you know how to manage intra abdom ..read more

In today’s video you’re going to learn how to start slowing walking after your c-section surgery. This is for c-section moms 0-8 weeks post c section surgery, when your doctor instructs you to move your body and start walking, but before your doctor has cleared you for exercise. You’re going to learn:  How far to walk How long to walk How often you should walk How to know if your after c-section walking is too much for your body Signs that you’re overdoing it during your walks Signs that you’re doing just what your body needs The post Walking After C-Section Surgery appeared firs ..read more

“There’s no such thing as safe ab exercises for diastasis recti mom…” I heard someone once say. Wait a minute what? “You’re wrong lady.” (that’s what I wanted to say, but I just kept it to myself inside my own brain, because after all I was eavesdropping on a strangers conversation!) But in all seriousness, in order to heal your diastasis  you’ve also got to work your deep core, abs and exercise the tissues.  You do not need to wrap your midsection with bubble wrap and protect your belly as if it were a fragile wine glass. (I’ve got glass on my mind cause we’ve been breaking a ..read more

It’s all about getting back to exercise safely in your postpartum body after having a baby. In this workout, I’m giving you a light weight full body dumbbell workout that you can get done in 20 minutes. Do it with me here. https://youtu.be/G6fDYnNdhVM The post Quick Full Body Dumbbell Post Partum Workout appeared first on Strong Mom ..read more

One exercise many moms like to get back doing after having a baby is planks. You either love them of you hate them! Or maybe it’s a Love-hate relationship that you’ve got with core exercises! Either way, if you want to get back to doing planks again, I DO NOT RECOMMEND  that you go into a full frontal plank like you did before pregnancy. Why?  2 Reasons 1.Because you need to retrain and restrengthen your deep core for some time before getting back into challenging exercise like planks. Remember from this video, I’m talking about your TA (Transverse Abdominis) muscle not you ..read more

How many exercises have you heard people tell you that you MUST AVOID if you have diastasis recti? The list keeps growing as I talk to more and more moms: no planks no sit ups or crunches no lifting your arms overhead no swimming no pull ups no planks and the list goes on Totally disheartening right? What exercises CAN you do, when everyone is telling you everything you supposedly can’t do? Are these exercises all really no no’s that you need to stay away and avoid at all costs? Maybe yes. Maybe no. Likely not. It depends on you and your body. So how do you know which e ..read more

Mamas, I’ve got a new one for ya today!! It’s all about the arms and abs baby!  Yes you can work your arms and your abs at the same time, and this workout is also diastasis recti safe. And specifically for those mamas who think diastasis recti exercises are boring!!!  Yes I agree, many of the exercises can get tedious and boring: Clamshells Side lying bent leg lift Glute Bridges Toes Taps/Heel taps Total snore right? Especially for those of you who are jumping to get to the gym and get back to doing something a bit more exciting like using resistance weights. I get it ..read more